CrossFit Surmount – CrossFit

Front Squat (9 x 2, Tempo Squat: 5 Sec.Down, 3 Sec. Pause, rise)

Benefits of Tempo…

*Improved body awareness.

*Improved control of lifts.

*Development of connective tissue strength.

*Improved stability.

*Focus on muscular elements versus tendinous elements (a slow, controlled motion is going to place more stress on the muscles, whereas a bouncy or ballistic motion will place more stress on the tendons, etc.).

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP:

20 Double Unders

15 Wall Balls (20/14)

10 Toes to Bar